Balance, Core, and Grip Strength Exercises and Sit-to-Stand (STS) Test

Based on fitness guidelines and studies, here are the recommended durations and benchmarks for balance, core, and grip strength exercises. Also included is the sit-to-stand (STS) test for measuring lower body strength, balance, and fall risk. 

1. Balancing on One Foot (Single-Leg Stand)

• Target Time: Aim for 30–60 seconds per leg.
• Benchmarks by Age (Goal):
  • Under 40: ~45 seconds.
  • 40–49: ~40 seconds.
  • 50–59: ~37 seconds.
  • 60–69: ~30 seconds.
  • 70–79: ~14–20 seconds.
  • 80+: ~6–10 seconds.
• Tip: If you cannot hold for at least 10 seconds, it may indicate a higher risk for fall-related injury. 

2. Holding a Plank (Core Strength)

• Target Time: 30 to 60 seconds is a solid, effective goal for most people.
• Advanced Goal: 2 minutes (considered a benchmark for excellent core stability).
• Benchmarks by Age:
  • 20s-30s: 1–2 minutes.
  • 40s: 1 minute or more.
  • 50s: 30–60 seconds.
  • 60+: 20–30 seconds.
• Note: If your form fails (back sags) before 30 seconds, hold for shorter intervals (e.g., 10-20 seconds) in multiple sets. 

3. Wall Sit (Lower Body/Quad Endurance)

• Target Time: Aim for 30–60 seconds, repeated 2-3 times.
• Advanced Goal: 90–120 seconds.
• Health Goal: A common protocol to lower blood pressure is 4 sets of 2-minute holds.
• Tips: Keep knees at 90 degrees and back flat against the wall. 

4. Grip Strength (Each Hand) 

• Measurement: Usually tested with a handheld dynamometer in kilograms (kg) or pounds (lbs). (You can buy dynamometers from Amazon for as low as $25.99.) 
• Average Standards (Adults):
  • Men: 40–50 kg (88–110 lbs).
  • Women: 24–32 kg (53–70 lbs).
• Age Factor: Grip strength peaks between ages 25-39 and gradually declines.
• Significance: Low grip strength is a key indicator of overall health and mortality risk in older adults. 

The sit-to-stand test (STS) measures lower body strength, balance, and fall risk by counting how many times a person can stand up from a chair and sit back down in a set time (often 30 seconds), or by timing how long it takes to do 5 repetitions, using an armless chair with feet flat and arms crossed over the chest to isolate leg muscles. A lower number of repetitions or longer time indicates poorer fitness, higher fall risk, and potential links to poorer health outcomes, making it a valuable tool for assessing functional fitness, especially in older adults or those with neurological conditions. 

How to Perform the 30-Second Sit-to-Stand Test (CDC Version)

Equipment: Use a standard armless chair with a straight back (about 17 inches high).
Position: Sit in the middle of the chair, feet flat and shoulder-width apart, arms crossed over your chest with hands on opposite shoulders.
Action: On "Go," stand up fully, then sit back down, repeating for 30 seconds.
Count: Count the total number of full stands in 30 seconds. 
Important: If you use your arms for support, stop the test and score 0.